How to Fix Your Sleep in One Week
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- Опубліковано 1 чер 2024
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Sleep poorly, and you die sooner. Hooked? I hope so. Poor sleep increases the risk of cardiovascular disease, obesity, and cancer. Poor sleep harms your cognitive performance, with some studies equating a very bad night's sleep to being drunk.
However, there is an enormous amount of "sleep" information. Podcasts, UA-cam videos, website posts, books, what is the real answer? How can we improve our sleep and improve our lives? What are the most common mistakes people make regarding sleeping correctly? What does the evidence support? Are blue-blocking glasses worth it? Does walking outside in the morning affect our sleep? How long do I need to wait after eating or exercising to sleep?
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0:00 Intro
3:31 What NOT To Do
4:36 Take Stock
7:07 What TO Do
15:20 Conclusion
Editor: Martino Gasparrini
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Who am I:
My name is Zach. I’m a fourth-year medical student in Philadelphia. I make videos about medical school, studying, and growth. I love trying new things and often mess up. However, every time I screw up I usually learn something. Whatever I learn I post it either on UA-cam or on my website 🌐 (zhighley.com/).
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I have a few/i will make a few lofi beats hope you can check it
It will be uploaded by tomorrow most probably
Facing insomnia for so long and Zach posts this, as if he knows what we need.
Hope it helps!
Great video Zach, thank you so much.
Literally on phone talking to my friend about how I'm again struggling with insomnia and recently in nights I'm facing such negative emotions and silent anxiety attacks then see you posted this video a minute ago and now 5 hrs later here I'm to finnally watch it. You're awesome and very helpful! 💌
I love every single video you post here!
do you have any tips for exams that test speed? how to practice responding faster to math problems?
wait, a polish mug!? how did it get there? Greeting from Poland! It's really refreshing to see something polish on yt. Also great video. Thank you, I really needed it.
Great vid as always!
Thanks!
he said it and he delivered. thanks for this, zachy.
I wanna take an advantage of the little amount of comments here and say xD
A big fat Thank you.. thank you for the effort you’ve spend gathering info’s, talking to doctors, taking shots, editing those shots and all the minor details that goes on behind the scenes to make this video that awesome
So glad I found this video. I have been struggling with my sleep lately and it's already affecting my cognition and can't work effectively. Thank you for this Zach! ♥
Hope it helps, thanks for watching!
Me too have the same bro
@@ZachHighley no, thank you!
Awesome video as always say, man.
It is incredible how much sleep is underrated especially in teenagers and young adults. Mental health can be improved with only good habits for sleep.
Take care and the best wishes for you and your love ones.
Thanks Freddy! Same to you
Zach Arrived on time ✅️
It is a common problem. I hope the solutions are useful. Thank you 🎉❤
Hope this helpssss
I love your videos so much : good luck in your life-god bless you
Iraq,baghdad ❤
love you
Nice channel bro.
Thanks for the tips
Also, I really loved that sudden Dj - rap moment
Call me DJ Z
Hey dear Zach... As an english learner from a faraway country, I can't describe how enjoyable and helpful watching your videos is.
Thanks for everything you share🙏🏻
P.S. Apologize for any grammatical mistake😅
Pretty good english, the only thing is that you would say "apologies for any grammatical mistake" here instead of "apologize", good day to you!
the same reason 😅
I am learning English too with this videos, easy words and a good pronunciation.
Same bro 😅
Good luck to you from France
what do you think about heavy (weighted) blankets? does it really help to sleep better?
I just finished the MCAT and I didn't have good sleep after I watched this my one slowly got better
You are the reason iam a good medical student thanks❤
Thank you so much for the nice words!
I sleep really really late studying, but I am able to perform well but at the time back to home I don't feel the energy.
Summary:
1. Schedule Your Sleep
2. Have a Bedtime Routine
3. Avoid Electronics
4. Exercise During The Day
5. Optimize Your Sleep Environment
6. Bath or Shower
7. Avoid Long Naps
8. Avoid Caffeine, Nicotine and Alcohol
9. Take Advantage of Morning Light
SIMPLE-STOP WASTING OUR TIME
It's not "wasting time", maybe you are just impatient and has an incredibly short attention span. He goes into the reasons why these tips can effectively help with people's sleep schedules, with supporting evidence from researches and few specific strategies.
@@mchii736 yeah sure ok my friend, or maybe I've realized that on top of this random video for "How to Change your Sleep" there's a million more out there-and not only videos, but also tiktoks, books, lectures, presentations, gurus, blog posts, articles, actual full-on scientific research articles, etc., and maybe I also realized that within the first 3 minutes of this video, this video is subpar compared to like 50% of the other material in terms of knowledge, and maybe I just want to either motivate this youtuber to make videos truly worth their time because a bunch of the other materials/videos out there can either be consumed in less time, and/or they include more interesting discussions like polyphasic sleep, lucid dreaming, journaling and meditation, sleep positions, effortless relaxation and the void state, etc. There's just so much out there my friend, and I've personally gotten a sense of urgency for not wanting to waste my time on effortless and cliche videos like this, when I can see straight through this youtuber's tactics of making a video on a trending topic, that's also coincidentally over 15 mins just to get some ad revenue (which may or may not be right you would think so, but this med student has really taken the choice to act more as an influencer than as a teacher, and you can tell by what he covers in his videos). In either case though you can't convince me otherwise about being fine with this video (I mean for someone who never would've known this info I guess that it's better for him/her to have watched this video than otherwise), and I can't convince you, so in the very least I just hope that you could have higher standards because I hope that, just like you watched this video like me, we both wanted to know how to sleep better and henceforth I hope that you can find the best info out there. Or maybe you just clicked on this video for gags but in either case thanks for your reply and have a great day, God Bless you
Berny
@@Berny27 dang that's a long reply. I mean it's only 15 or so minutes I'm not in such a rush that every minute I have is more precious than gold. Thank you for the detailed reply though, I appreciate your dedication
@@mchii736 Sure thing anytime bro 👍
Good video❤
Thank youuu
Here I am: Not sleeping (at 2 AM) but watching this video in the middle of the night instead. I guess, my sleep schedule is alright, right?
Sun gazing during sunrise within two hours has changed my life
On the blue light things: My eye doctor actually has all her patients turn on blue light filters (or night mode on iPhone) 100% of the time. Literally the first thing we did when I sat down in the chair the first time.
She said eye doctors have observed that blue light from screens are actually “aging” our eyes faster.
It’s gotten to the point where I can feel the strain on my eyes the second someone hands me a super bright phone without a blue light filter.
My phone and laptop are both 100% night mode at 50% brightness.
Regarding the not exercising within 5 hours of sleep, what are you supposed to do if you work 12+ hours a day?
Buy a cat
Drinkink 1-3 cups of coffee daily improves your life expectancy greatly, so if you don't have really severe problems with sleep casued by caffeine intake, then it's good to have a coffee in the morning.
I'm still waiting for your Notion setup video. 🥺
I understood Zach.
Thanks for watching!
Now… I would be incredibly interested in a study of the frequency of misdiagnosis from sleep deprived doctors & poor outcomes.
Like bro we have the rule book ->I.e. sleep is good and it is not followed 😂
When referring to hours of sleep per night does he mean “hours in bed” or “hours asleep”. For example my Apple Watch will say I was in bed for 9 hours but only got 6 hours of sleep. I fall asleep quickly but do feel quite tired in the morning even if I’ve been in bed for 10+ hours. I know the accuracy of the watch is questionable, but would you recommend reducing my hours in bed time to 7-8 hours or increasing my hours asleep goal to 7-8 hours (meaning I will be spending 10+ hours in bed)? Might be a confusing questions but I would love some outside perspective on this. Thanks for the awesome video!
I slept every night around 8-9 hours. But needed 2 extra hours to get out of bed. Recently only sleeping 7-8 hours and getting out of bed asap and i'm wayyyy more energetic. The main reason for this is bc i reduced my 2h after i woke up. It has such a negative impact when you add bed hours while being awake. (Google it :))
@@thomash8596 Nice idea, thanks.
I sleep thought 9 nine hours, and I feel the first 3 hours is a rested sleep, the rest of the time I'm just going to a side to other
It’s winter. Whrere I live the sun doesn’t rise until 8:30 to 9. If I wake up at 7 I won’t be able to see the sun light within an hour after I wake up, and by then I will be already in the office.
*Zach Highley Notification*
🏃🏽 💨
Me just getting done with my psychiatrist about my bad sleep schedule 👀👀👀
Great coincidence.
He told me to post today
Me watching a Zach Highley video on sleep 30 minutes before bed... 😃
I have no trouble falling or staying asleep, my problem is I have a hard time getting up in the morning despite having slept 7 to 8 hours. So on the weekends I end up sleeping 1-2 extra hours because I couldn’t get up at my scheduled time 😭
real
Any tips for when working shifts? Sometimes I got only 8 hours free between shifts and I get to sleep for only about 3,5-5 hours. Can the side-effects of no sleeping be reversed somehow?
New Job or you ll suffer in the long term
@@TheBigWindows interesting approach 😋
Him: "why your sleep sucks."
Me: because I have an infant and a toddler. 😅
LOL 😆
New video 👀
Iguazú at the end?
You got it!
@@ZachHighley wiii 🥳
Premed impossible to sleep properly especially ALEKS online chemistry commuting to college,College algebra other classes for premed.Chemistry professor requires on ALEKS minimum which is monitored 4hrs at least each day.ALEKS is premed hell on earth
Sounds too boring I’m a pensioner so like a couple drinks a cig meat sleeps off if I’m chatting to my daughter other side of world because time difference but I’m happy I bet your a joy yo live with 😂
my typical sleep routine is to work out, eat, and then fall asleep w my laptop in bed
Hmm
@@ZachHighley hoping to build some better habits my final year of school
Tell me how on earth we know "How long it took to fall asleep"?
Summary on what he says: just live a healthy lifestyle
Nice
Nice
@zachHighley Thoughts about sleeping in PJs, boxers, t-shirt or nude? Is one better or have benefits over the others? -GF
new videooo
Thats what I said, PAH 😂
Thanks for following me!
Polish mug spotted!
So handsome . . .
Good video but I swear every video changes title
Need cuddle
❤❤❤❤
I like your subjects but you speak too fast
Your videos are just so fun to watch, keep it up man! Btw I sent you a quick message on Instagram, let me know if it went through :)